Wednesday, May 25, 2011


While today's WOD seems like nothing more than 20 rounds of twenty one reps, it is actually a dirty disguise for overload training. To do it right, the wallballs would start at 20 and the kbs would start at 1. This way, as you are hitting fatigue, the weighted movement would increase in repetition thereby putting more stress on you and forcing an adaptation (i.e. increase) in your endurance and strength.

KB Cleans + Presses
3 x 2 x 10 (Mod to heavy weight)

20, 19, 18...1 KB Swings (53/35)
1, 2, 3...20 Wall Balls (20/14)


Jim said...

so why didn't we do it the Right Way?

Lance said...

Sorry, to clarify "the right way", I am referring to the premise of overload training being the primary goal. This is not to say the other configuration is "the wrong way."

Jim said...

Funny you say that. I was thinking of starting my WB at 20 and the KB at 1. never the less I still ended up outside shaking hands with Pukie. so wheather it was "right" or "wrong" I still Got Some.

Tim said...

If you had just visited Pukie a few months back , like the photo shows, maybe MasterKim would have put you to sleep and then hosed your stuff away from his Box